Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger

Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male
download pdfDownload Workout

Workout Description

Michael B. Jordan is set to hit the silver screen once again and this time he’s playing Killmonger, T’Challa’s arch-nemesis, in Marvel’s Black Panther.

His goal? To ruin T’Challa’s (Chadwick Boseman) homecoming and overthrow any claims he may think he has to the Wakandan throne.

And while both characters showcase tons of brains (both Killmonger and T’Challa have PhDs), it’s their brawn that will likely catch the eyes of many viewers this February.

So, in this two part series, we’ll break down workouts inspired by the lead actors of Black Panther that can help you achieve a similar physique.

First up, Michael B. Jordan’s Killmonger.

Introduction to the Michael B. Jordan Inspired Workout

Michael B. Jordan isn’t new to the gym scene (or the superhero scene for that matter).

The man put on a lot of muscle mass to play the role of Adonis, Apollo Creed’s son, in Creed.

And before that, he played Johnny Storm aka The Human Torch in Fantastic Four.

And even before that, Jordan was Dillon, Texas’ star quarterback in the hit tv show Friday Night Lights.

So, when it came time to build a body for the very muscular and strong character of Killmonger, Jordan already had developed a strong physical base and good workout habits.

Knowing this about Michael, as well as digging around on the internet and social media, we designed a program inspired by him to help you build lean muscle mass.

From all the information we have access to about Michael B. Jordan, we can deduce the following principles about how Michael works out:

Michael B. Jordan Trains Hard and With Intent

After watching the video above, we know that Michael pushes himself in the gym. He also employs a few different tactics while in the gym.

He uses weight training to build muscle and strength. And performs boxing style workouts and training principles as an additional form of exercise.

By the looks of things, it is safe to say that Jordan works out at least 4-5 times per week, while remaining active the other days of the week.

Michael B. Jordan Values Active Recovery

You’re not going to grow if you don’t recover. And Michael has learned that.

After years of pushing himself to pure exhaustion day in and day out, Jordan has realized that it can take a toll on you both physically and mentally.

Instead of pushing himself hard every day in the gym, he takes some days off to relax and unwind. That doesn’t necessarily mean he does nothing that day. He’ll still be lightly active playing sports (such as basketball) and meditating.

Michael B. Jordan Seeks Out the Help of a Trainer

Michael B. Jordan doesn’t go it alone in the gym. He has celebrity trainer Corey Calliet in his corner.

And if you’re someone who is looking to get into shape, but may not know the best approach to get there, hiring a trainer can certainly help.

Not only are personal trainers full of fitness knowledge, they are excellent motivators. And that motivation might be exactly what you need to accomplish your individual goals.

Michael B. Jordan Knows His “Why?”

Jordan knows exactly what he is working for and remembers why he started. Knowing those two things is very important to accomplish any goal, especially one as difficult as building muscle.

Always reflect on your progress. Measure and track religiously. But also remember success isn’t always linear.

If you don’t make a step forward towards your goal in a few weeks, don’t give up. Remember why you started.

But if you haven’t made any positive steps in months, evaluate what you’re doing and make positive changes where applicable.

Michael B. Jordan Killmonger Inspired Workout Program

Below is an 8 week workout program inspired by Michael B. Jordan’s physique to help you build a similar body as his portrayal of Killmonger.

It is important to note that this isn’t Michael B Jordan’s actual workout program.

However, it was designed with careful attention to detail based on information we have on how Michael trains and how his trainer, Corey Calliet, trains his clients.

The program is a 5 day split, with a focus on hypertrophy rep ranges. Each workout session is followed by some form of cardio training (Michael’s favorite is boxing training).

Rest periods should be limited to 30-60 seconds. Select a weight you can perform the prescribed number of reps while feeling as though you have one rep left in the tank upon completing your set.

On your off days, be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk.

Michael B. Jordan Workout Day 1: Chest, Shoulders, and Triceps

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile

Exercise Sets Reps
1. Incline Dumbbell Bench Press 4 12, 10, 8, 8
2. Dumbbell Fly 3 12
3. Machine Shoulder Press 4 12, 12, 10, 10
4. Lateral Raise 3 12, 10, 10
5. Dumbbell Shrug 3 12
6. (Weighted) Dip 3 12, 10, 8
7. Skullcrusher 2 12, 10

Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.

Michael B. Jordan Workout Day 2: Legs & Core

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile

Exercise Sets Reps
1. Barbell Squat 4 12, 10, 8, 8
2. Leg Press 3 12
3. Leg Curl 3 12, 10, 10
4. Leg Extension 3 12, 10, 10
5. Standing Machine Calf Raise 3 15-20
6. Seated Calf Raise 3 15-20
7. Plank 3 20 Secs
8. Decline Sit Up 3 12-15
9. Hanging Leg Raise 3 12-15

Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.

Michael B. Jordan Workout Day 3: Back & Biceps

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile

Exercise Sets Reps
1. Lat Pull Down 4 12, 12, 10, 10
2. T-Bar Row 4 12, 10, 8, 8
3. (Weighted) Pull Up 3 12, 10, 8
4. Underhand Barbell Row 3 12, 10, 8
5. Hyperextension 3 12-15
6. Barbell Curl 3 12, 10, 8
7. Hammer Curl 3 12

Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.

Michael B. Jordan Workout Day 4: Rest Day & Optional Abs

Be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk. You could also perform speed and agility drills if you choose.

Exercise Sets Reps
1. Sit Up 3 15-20
2. Plank 3 20 Secs
3. Side Plank 3 20 Secs (Each)
4. Bicycle Crunch 3 10 (Each)
5. Flutter Kicks 3 15 (Each)

Michael B. Jordan Workout Day 5: Chest, Shoulder, Triceps

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile

Exercise Sets Reps
1. Seated Dumbbell Press 4 12, 10, 8, 8
2. Bent Over Reverse Fly 3 12
3. Dumbbell Bench Press 4 12, 10, 8, 8
4. Push Up 3 12-15
5. Close Grip Push Up 3 12-15
6. Rope Pressdown 3 12, 10, 8

Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.

Michael B. Jordan Workout Day 6: Pull & Posterior Day

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile

Exercise Sets Reps
1. Deadlift 4 12, 10, 8, 8
2. Close Grip Lat Pulldown 3 12, 10, 8
3. Dumbbell Curl 3 12
4. Barbell Hip Thrust 3 12, 10, 8
5. Dumbbell Stiff Leg Deadlift 3 12, 10, 8
6. Standing Machine Calf Raise 3 15-20
7. Seated Calf Raise 3 15-20

Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.

Michael B. Jordan Workout Day 7: Rest Day and Optional Abs

Be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk. You could also perform speed and agility drills if you choose.

Exercise Sets Reps
1. Sit Up 3 15-20
2. Plank 3 20 Secs
3. Side Plank 3 20 Secs (Each)
4. Bicycle Crunch 3 10 (Each)
5. Flutter Kicks 3 15 (Each)

Final Notes on the Michael B. Jordan Killmonger Inspired Workout Program

The 8 week workout program listed above was inspired by Michael B. Jordan’s workout habits.

If your goal is to look like Killmonger in the upcoming Black Panther movie, it is a solid workout to help you reach your goals.

When performing the workout program, it is important that you maintain a healthy diet. Start off by finding your calorie needs using our bmr calculator.

Then, if your goal is to put on muscle mass, add ~250-500 calories to that number and aim to eat that amount of calories each day from whole food sources: lean meats, healthy fats, whole grains and oats, fruits and veggies, and low fat dairy products.

If you’re trying to put on muscle mass to look like Michael B. Jordan, you should also make sure to get 7-9 hours of quality sleep each night. This, and your light active recovery days, will help your muscles repair and promote muscle growth.

Be sure to check out Michael B. Jordan in Black Panther on February 15th, and stay tuned for the Chadwick Boseman inspired workout program coming later this month!

If you have any questions regarding the workout routine (or future superhero/villain inspired workout requests), please leave us a comment in the comments section below!

10 Comments+ Post Comment

No Profile Pic
Posted Wed, 02/07/2018 - 09:44
Sarwar Noor

Hi Josh,
I really like the program, it is more or less similar to my completed program which is below:
https://cdn.muscleandstrength.com/sites/default/files/workouts/intermedi...

MY QUESTION IS THAT ARM WORKOUT IN MICHAEL JORDAN INSPIRED ROUTINE IS NOT CHELLANGING AT ALL AS IT WAS IN MY PREVIOUS ROUTINE, CAN I COUNTINUE WITH MY OLD ROUTINE OR CAN ADD SOME OTHER INTENSE WORKOUT FOR ARMS?

JoshEngland's picture
Posted Wed, 02/07/2018 - 10:39
JoshEngland

Hi Sarwar,

Thanks for giving our programs a try! Glad you're enjoying the PDFs that come with them.

There is plenty of arm work (both indirect and direct) to experience muscle growth with this workout routine if that is your main concern. However, if you feel like you need to add a little more or would like to continue with your prior programs arm routine, you're more than welcome to do so!

Hope this helps!

No Profile Pic
Posted Wed, 02/07/2018 - 23:36
Sarwar Noor

Thank you very much Josh!

Yes it is really helpful, is it possible for you to share some direct or indirect arm routine that i can add with Micheal b. Jordan routine? I would really appreciate.

Thanks!

JoshEngland's picture
Posted Thu, 02/08/2018 - 10:05
JoshEngland

Hi Sarwar,

Give one of these a try: https://www.muscleandstrength.com/workouts/5-killer-summer-arm-workouts

Hope this helps!

No Profile Pic
Posted Tue, 02/06/2018 - 13:49
Tony

Hi so im a really new beginner to this and i dont access a gym. Is there any possible way i can do this from my house? With the equipment i have? I have 15 and 50lbs dumbbells and i have a park i can go to? But most of the equiptment is weight training?

JoshEngland's picture
Posted Tue, 02/06/2018 - 14:12
JoshEngland

Hey Tony,

Thanks for reading! This program is more of an intermediate-advanced workout, but we have plenty of other workouts on the website you can start off with and perform with the dumbbells you do have.

Check this one out: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

From there you can progress into more challenging workouts, and eventually tackle this one once you've built up some experience and gain access to a gym.

Hope this helps!

No Profile Pic
Posted Tue, 02/06/2018 - 15:24
Tony

For sure thank you much Josh. Much appreciated

JoshEngland's picture
Posted Tue, 02/06/2018 - 16:53
JoshEngland

You're welcome! If you have any other questions along the way don't hesitate to reach out!

Best of luck!

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Posted Sun, 02/04/2018 - 02:28
Jules

Like the program, my question is can you skip the day 4 rest day amd have rest days on the weekends?

JoshEngland's picture
Posted Mon, 02/05/2018 - 10:03
JoshEngland

Hi Jules,

Thanks for reading and commenting!

Yes, that would be completely fine to do.

Hope this helps!